2017 Crosstown Throwdown Qualifier Workout 1 Numero Uno. 15 Box Jumps (24 /20 ) step-ups are not permitted

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1 MEN/WOMEN OPEN RX D MEN/WOMEN MASTERS 35-39: 9 Bar Muscle Ups 6 Deadlifts (275/185) MEN/WOMEN MASTERS 40-49: 9 Bar Muscle Ups (Men)/9 Chest To Bar (Women) 6 Deadlifts (275/185) MEN/WOMEN OPEN SCALED: 9 Jumping Pull-Ups MEN/WOMEN MASTERS 50-59: 9 Pullups (Men)/9 jumping pull ups (Women) 1

2 MEN/WOMEN MASTERS Pull-Ups (Men)/9 Jumping Pull-Ups (Women) 6 Deadlifts (155/105) MEN/WOMEN TEENS 10 Minute AMRAP of: 9 Chest To Bar Pull Ups Equipment Notes A 15-kg bar counts as 35# and a 20 kg bar counts as 45#. You must use full-size bumper plates on the barbell. Movement Standards Wall Balls The medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. Box Jumps You must use a two-foot take-off and come to full extension while standing on top of the box, hips and knees fully extended. Both feet must be on the box together at some point in the rep. You may jump down or step down, but you must jump up. Step-ups are permitted for the Open Scaled and Masters 50+ divisions. Step-Ups Step-ups (or a combination of box jumps and step-ups) are permitted for the Open Scaled and Masters 50+ divisions. You must come to full extension while feet are on top of box, hips and knees fully extended. Both feet must be on the box together at some point in the rep. Both feet must be in contact 2

3 with the ground at the same time at the beginning of each rep. Jumping down is allowed. Bar Muscle Ups -- In the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Chest to Bar Pull-Up -- This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone. Pull-ups This is a standard pull-up. Arms must be fully extended at the bottom. At the top, chin must break the horizontal plane of the bar. Jumping Pull-ups The bar should be set up so it is at least 6 inches above the top of the athlete s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top, the chin must break the horizontal plane of the bar. Deadlifts This is a standard deadlift with hands outside knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell should be lifted until hips and knees reach full extension with the shoulders behind the bar. Arms must be s straight throughout. No bouncing. Note: Any uncommon movement or equipment used to alter the accepted standard or range of motion is disallowed. Athletes with physical limitations in a specific range of motion may be granted an exception on a case-by-case basis at the discretion of event organizers. However, this is a very rare occurrence and must be approved prior to the athlete completing the workout. Scoring / Submitting Your Score You must use a judge to ensure full range of movement (see Movement Standards) and successful completion of all reps. Have a CrossFit Level 1 certified trainer validate your score. Your score will be the total number of reps you complete in 10 minutes. Please fill out the attached scorecard and keep it for the duration of the competition in case of inquiry. 3

4 You must submit your score before 5:00 pm Mountain Time on Wednesday, July 26, Late scores will not be accepted--no exceptions! If you miss the deadline, you will remain in the competition, but receive a zero score for the workout. Please log into to submit your score. 4

5 Scorecard Participant Name: ROUND 1 Judge s Tally Date: Location: Total Reps ROUND 5 Judge s Tally 21 Wall Balls Wall Balls Box Jumps/Step-Ups Box Jumps/Step-Ups Bar MU/C2B/Pull-ups 45 9 Bar MU/C2B/Pull-ups Deadlifts 51 6 Deadlifts 255 ROUND 2 ROUND 6 21 Wall Balls Wall Balls Box Jumps/Step-Ups Box Jumps/Step-Ups Bar MU/C2B/Pull-ups 96 9 Bar MU/C2B/Pull-ups Deadlifts Deadlifts 306 ROUND 3 ROUND 7 21 Wall Balls Wall Balls Box Jumps/Step-Ups Box Jumps/Step-Ups Bar MU/C2B/Pull-ups Bar MU/C2B/Pull-ups Deadlifts Deadlifts 357 ROUND 4 ROUND 8 21 Wall Balls Wall Balls Box Jumps/Step-Ups Box Jumps/Step-Ups Bar MU/C2B/Pull-ups Bar MU/C2B/Pull-ups Deadlifts Deadlifts 408 Total Reps Total Reps Completed: We certify that the above athlete achieved the designated number of reps for the workout and that all workout specifications were adhered to and all standards of movement were achieved. Participant Signature: Judge Signature: Validating CFL1 Signature: 5